Anemia

Anemia is due to a lack of iron, vitamin B12, or folic acid. Make sure to add these foods to your regular diet.

Pallor, fatigue, cold, palpitations or headaches are some of the signs of anemia. Normally, one should look for the cause in a deficiency of some nutrients, specifically iron, folic acid or vitamin B12.

Anemia due to a lack of iron is the most common and can be due to an incorrect diet lacking in foods rich in iron or nutrients that facilitate its assimilation. It also can be caused by intestinal malabsorption or excessive blood loss.

The daily recommended amounts depend on age and sex. Except in pregnancy, about 15 mg of iron, 180 to 200 mcg of folic acid and 2 mcg of B12 are needed.

THE 10 MOST EFFECTIVE FOODS TO FIGHT ANEMIA

A diet rich in these nutrients will prevent and combat anemia. Take note, these are some of the best foods with antianemic action.

1. Sprouted Alfalfa

Alfalfa seed sprouts contain about 1 mg of iron per 100 g. They also contain 8.20 mg of vitamin C, which promotes the absorption of non-heme iron of vegetable origin.

You can easily germinate the seeds at home.

2. Oats

About 100 g of oats provide 4.7 mg of iron, which is higher than meat, which is around 3 mg.

One cup provides 60% of the daily requirement of this mineral.

3. Dried figs

In dried figs most of the nutrients are even more concentrated than in fresh figs: 100 g provides 2.23 mg of iron, compared to 0.37 mg in fresh figs.

Just five pieces cover 10% of daily needs.

4. Kiwi

Thanks to its high vitamin C content (about 98 mg per 100 g), kiwi fruit significantly improves the absorption of iron provided by other foods.

5. Lentils

Lentils are a very good source of iron (9 mg/100 g), although as they are non-hems (vegetable) type, the best way to take advantage of their iron is to consume them with foods rich in vitamin C.

They also provide large amounts of nutrients that promote the formation of red blood cells, such as folate (215 mcg/50 g) and copper (0.425 mg/50 g).

6. Brewer’s yeast

Brewer’s yeast acts as a natural multivitamin, as it contains a large amount of minerals and trace elements, high biological quality proteins and all the vitamins of the B group. It can be found enriched with vitamin B12.

7. Miso

The different varieties of miso that exist are rich in iron. The miso hatcho is the most indicated variety if you have anemia (7.1 mg of iron/100g).

8. Pistachios

Pistachio is a good source of iron (6.78 mg/100 g) and copper (1.2 mg/100 g), two minerals that when combined have a higher antianemic effect than an iron-only pharmaceutical preparation.

9. Red Beet

In beet, the high content of iron (1.80 mg/100 g), vitamin C (30 mg/100 g) and folates (109 mcg/100 g) gives a great antianemic action.

It stimulates hematopoiesis, that is, the production of blood cells in the bone marrow.

10. Chlorella algae

It is the only physiologically active plant source of B12: 0.6 g of chlorella or 3 tablets of 0.2 g provide 4 mcg of B12, the daily maintenance dose. If anemia is present, intake should be tripled.

Meticore is specifically designed to target what renowned scientists and medical personnel have identified as the number one reason why people are losing the battle against the weight management bulge, low core body temperature.

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Originally published at https://www.helthyfit.com.